I warmed up with about 30 PVC pass through.
Back
4 Sets
- 12 Banded Strict Pull-ups (red + blue)
- 90s Rest
3 Sets
- 10 Lat Pulldown (104#)
- 10 Seated Bent Over Back Fly (30# DBs)
3 Sets
- 8/8 Seated Single Arm Row (60#)
- 8 Seated Rows (115#)
Conditioning
6 Sets – E90S
- 30s TrueForm Run
My distances were 0.12, 3×0.13, 2×0.14 km.
Midline
3 Sets
- 10 Leg Lifts (5# ankle weights)
- 20 Bicycles (5# ankle weights)
- 10/10 KB Side Bends (73# KB)